Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds


12 minutes to work to a heavy Hi-Hang Snatch.

*DO NOT work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.


3 rounds for time of:

Run 400m
15 Thrusters 52.5Kg/35Kg
15 C2B Pull-ups

18 minute cap.

Better – Derek

Most of us have things we wish we had done differently through the years in relation to our training or our diet. There are times when I wish I had trained smarter through the years and eaten better.

I can’t snap my fingers and become a perfect me. Until such time that somebody way smarter than me invents a means to travel back in time then the choices I made yesterday are consigned to the past and cannot be changed. What I can do is make the choice now to become a better me, I can make the choice to eat better and train better today, tomorrow and the next day.

Sure, “better” can be a slightly vague phrase to use but imagine if every day we did something better or made a better choice, about our diet, our training, our sleep, our mobility. The little things add up, no bread with that salad, no sugar in that cup of tea in the morning, twenty minutes more sleep rather than watching that late night TV show. Even five minutes of stretching after a workout, it all adds up.

Imagine where we will be in a month, two months or six months of cumulative better choices. We may still not be perfect but after six months of making better choices we will be a hell of a long way along the road to getting there.